Having space in your life for exercise makes all the difference. However, your routine can be even healthier if you include simple physical activities. They will help you avoid staying still for too long, in the same position, for example. They also work your body, often in a light but important way.
In this article, we’ll show you some simple habits that will make you healthier and more energetic in your daily life. You’ll understand how these seemingly basic tasks can help you live a healthier life.
1. Swap the car, bus or motorbike for walking
It used to be believed that 10,000 steps a day were needed to overcome a sedentary lifestyle. It was said that, regardless of how you achieved this number, your body would benefit. In 2021, this parameter was updated. According to studies by the University of Massachusetts, 7,000 steps are enough to feel the benefits in your body.
The risk of premature death (before the age of 65) drops by 51 to 70%. And no matter how you walk, the steps you take from your house to the bakery count.
It may seem like a lot. But 7,000 steps are roughly equivalent to an hour of walking – 4 to 5 kilometers. Those who use a smartwatch can monitor their progress well.
If you take the bus to work, try getting off one stop earlier. Swap the elevator for the stairs, walk to lunch, etc.
Details of the 7,000 steps per day study
Scientists followed 2,110 adults for 10 years. They were divided into three groups:
- People who took less than 7 thousand steps
- Group that reached 7 to 9999 steps
- Volunteers who walked more than 10,000 steps a day
There was no significant change in mortality before age 65 between those who took 7,000 steps and those who took more than 10,000. According to scientists, the important thing is to reach at least 7,000 steps.
2. Walk your dog
Taking your dog for a walk will help you get more out of your dog and spend more time with him. Veterinarians recommend taking your dog for walks for several reasons:
- Improve the dog's conditioning.
- Heal the dog's instinctive side: His ancestors went out in search of food and water. Although he no longer needs it, the dog's instinctive side thanks him.
- It strengthens the bond between you and your dog.
- Mental health: The dog becomes stressed with too much inactivity.
Do dogs also produce feel-good hormones when they exercise? It’s possible. In this respect, we are similar to them. Moving around improves our mood. And when we are with man’s best friend, even more so, right?
3. Swap the elevator for the stairs
This is one of the most classic tips for incorporating physical activity into your daily routine. But it’s commonplace for a reason: going up and down stairs is actually good for your body. If you work or live on a very high floor, you can take the elevator to a certain place and then take the stairs.
Going up and down stairs works several parts of the body: all the muscles in the legs, as well as the abdomen, arms and back muscles.
A study published in the Scandinavian Journal of Medicine and Science in Sports in 2014 also showed that using stairs improves gait, endurance and balance.
Another benefit of going up and down stairs is the calorie expenditure. Compared to running, using stairs burns more calories. It is also a way to oxygenate the brain after sitting for a long time. Therefore, it is an excellent option for those who work in an office. After a long time in the chair, when you need to get out, you put your body in action.
According to Dr. Jesús Peteiro , a cardiologist at the A Coruña University Hospital in Spain, climbing four flights of stairs in less than a minute shows that your heart health is in good shape.
If you have any joint problems, talk to your doctor about whether using stairs is recommended for you.
4. Stretch
Staying in the same position for too long is terrible for your spine and shoulders. The pain can come on over the years, perhaps even within days. Doing small stretches during work hours can help to reverse these discomforts.
Between your joints, there is synovial fluid. When you stretch, it moves and “lubricates” your joints, which prevents and relieves lower back and back pain, as well as benefiting other parts of your body.
5. Play with family children
A great way to get moving is with your kids. If you’re a parent, you’ll encourage your child to be more active and strengthen the bonds of affection between you. You’ll probably even work up a sweat. After all, little ones have an enviable amount of energy. We don’t have any scientific studies to prove it, but we’re sure that being able to keep up with the kids is proof of good physical fitness.
It will also give you great moments. Enjoy the time with your children, nephews and cousins to live in a surreal way and move around.
6. Put on your favorite podcast and organize the house
Cleaning the house involves a lot of movements. You have to stand up, bend down, move your arms and the rest of your body to keep the house clean. It's a horror for some people, but for others, it's a pleasurable moment to see your little corner smelling nice and tidy. Even if you have professional help, you probably still have to clean some spaces.
These are times when you can enjoy the benefits of physical activity. To improve, put on your favorite podcast or playlist.
7. Wash your car
In addition to saving money, you also get some exercise when you wash your car. It's an excellent way to get out of a sedentary lifestyle. If you're a car enthusiast, you can also get everything just the way you want it. An extra tip: by using buckets instead of a hose, you save water and you also have to do more movements.
8. Take care of plants
If you like plants, taking care of a garden or even pots helps you get more physical activity into your daily routine. Watering, pruning, fertilizing, and other gardening tasks get your body moving while you contemplate the wonders of nature, right in front of you.
Contact with greenery, according to scientific studies, even improves heart rate.
So, besides these eight ways to incorporate physical activity into your daily routine, do you adopt any other? Tell us!
